Ngaba wakha waphefumla nzulu xa uziva uxinzelelo okanye uxinzelelo olukhulu? Xa usenza loo nto, uziva ukhululekile kwaye ulula entliziyweni yakho, akunjalo? Enyanisweni, le nto siyenzayo singazi isekelwe kwisayensi kwaye izisa ukuphiliswa okumangalisayo emzimbeni nasengqondweni yethu. Obo bubugcisa bokuphefumla esibubiza ngokuba yi " Pranayama " (Pranayama). Oku akupheleli nje ekuphefumleni, yinto enzulu kakhulu kunoko. Makhe sithethe ngale nto namhlanje.
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Yintoni iPranayama ngokulula?
Ngamafutshane, i-pranayama yindlela ekhethekileyo evela kwiinkqubo zeyoga zamandulo zaseIndiya kwaye ilawula ukuphefumla kwethu. Kule nto, siziqhelisa ukuphefumla, ukubamba, kunye nokuphefumla ngeendlela ezahlukeneyo nangexesha elahlukileyo.
Oku akusiyo nje umthambo, kwi-yoga kuthiwa lilungu lesine, okanye "lilungu lesine le-yoga". Kubaluleke kakhulu. Igama elithi "Pranayama" lenziwe ngamagama amabini. Igama elithi "Prana" lithetha "umphefumlo" okanye "amandla obomi". Igama elithi "Ayama" lithetha "ulawulo", "ukwanda" okanye "ukwandisa". Ngoko ke, iPranayama ithetha "ulawulo lwamandla obomi" .
Ngokweenkolelo zeyoga, ukulawula lo moya kuthiwa kulawula amandla engqondo yethu. Kukholelwa nokuba le ndlela inceda ekususeni ubuthi emzimbeni nasekucoceni (ukukhupha ityhefu) emzimbeni.
Umjikelo wokuphefumla we-pranayama wenzeka njani?
Ngokwesiqhelo kukho amanqanaba amathathu aphambili kumjikelo omnye wokuphefumla kwePranayama. Ukuba unengxaki yokukhumbula la magama, ungakhathazeki ngamagama, qonda nje inkqubo.
- UPuraka: Oku kukuphefumla . Inqanaba apho siphefumla khona kancinci nangokunzulu esifubeni sethu.
- UKumbhaka: Oku kuthetha ukugcina umphefumlo okwethutyana .
- URechaka: Oku kukukhupha umoya kancinci kancinci xa ubambekile.
Umjikelo omnye wepranayama ugqitywa ngokwenza la manqanaba mathathu ngokulandelelana.
Ziziphi iintlobo eziphambili zepranayama?
Kukho iindlela ezikhawulezayo nezicothayo ze-pranayama. Nangona zininzi iintlobo, makhe sijonge ezimbalwa zeentlobo ezidumileyo nezisetyenziswa kakhulu phakathi kwethu. Nangona amagama ala magama eyinkimbinkimbi kancinci, indlela asebenza ngayo ilula kakhulu.
| Uhlobo lwePranayama | Ingcaciso elula | Inzuzo ephambili |
|---|---|---|
| I-Bhastrika pranayama | "Umoya ophefumlayo" kukuphefumla nokuphefumla ngokukhawuleza, okufana nokuphefumla komkhandi wentsimbi. | Ukunika umzimba amandla ngoko nangoko. |
| I-Kapal Bhati pranayama | "Ukukhanya kwentloko" okanye indlela yokucoca intloko. Igxile ekukhupheni umoya ngokukhawuleza. | Ukucoca umzimba nokucoca amandla. |
| uNadi Shodhan pranayama | "Ukuphefumla ngenye indlela kwempumlo" kukuphefumla ngempumlo enye uze uphume ngenye. | Ukulinganisela ii-hemispheres zengqondo zasekunene nezasekhohlo kunye nokugxila kwengqondo. |
| I-Bhramari pranayama | "Umoya wenyosi" sisenzo sokuphefumla ngesandi esifana nesenyosi. | Ukuzola ingqondo engaphumliyo nokulawula iingcinga. |
Zithini izibonelelo zePranayama emzimbeni nasengqondweni yethu?
Isayensi yanamhlanje ngoku ifumanise okuninzi malunga neenzuzo zempilo zale mithambo yokuphefumla. Masibone ukuba yintoni na.
Ukukhuthaza umsebenzi wobuchopho
Ukuziqhelanisa nePranayama kuphucula ukusebenza kwengqondo yakho., oko kukuthi, izinto ezinje ngokucinga, inkumbulo, kunye nengqalelo ziyaphucuka. Izifundo zibonise ukuba izakhono zokuva kunye nezakhono zokunyakaza kweemvakalelo, ngakumbi, ziphuhliswa ngeendlela ezikhawulezayo zepranayama.
Amandla anikwa imiphunga
Oku akumangalisi. Njengomthambo wokuphefumla, ukusebenza kwemiphunga ngokuqinisekileyo kuyaphucuka. Amandla okubamba umphefumlo wakho ayakhula, kwaye izihlunu zenkqubo yokuphefumla ziyaqiniswa. Oku kunokuba luncedo kakhulu ekuqiniseni imiphunga kwabo bachachayo kwizifo ezifana ne-pneumonia kunye nabo bane-asthma.
Uncedo lokuyeka ukutshaya
Ukuba uzama ukuyeka ukutshaya , i-pranayama inokuba ngumhlobo omkhulu. Ukuziqhelanisa nezi ndlela zokuphefumla xa unqwenela icuba kufunyenwe kunceda ukulawula umnqweno.
Ithomalalisa ingqondo, inciphisa uxinzelelo kunye nexhala
IPranayama yindlela entle yokuphila kwixesha langoku, nto leyo ephucula ingqondo. Xa ugxila ekuphefumleni kwakho, ungazikhulula kwiingcinga ezingeyomfuneko kwaye uphumze ingqondo yakho.
Uphando lubonise ukuba abafundi abenza i-pranayama bafumana uxinzelelo oluphantsi kunye nobudlova , ingakumbi ngexesha leemeko zoxinzelelo oluphezulu ezifana neemviwo. Oku kunokunceda ukutshintsha amanqanaba eehomoni zoxinzelelo emizimbeni yethu. I-Pranayama inokunciphisa kakhulu ixhala kunye neemvakalelo ezimbi ezinxulumene nayo. Uya kuziva umahluko nasemva kokuziqhelanisa kube kanye.
Ukulawula uxinzelelo lwegazi oluphezulu (iHypertension)
Ukuziqhelanisa ne-pranayama ye-Bhramari (i-bee breath) ngakumbi kunokunceda ekunciphiseni uxinzelelo lwegazi oluphezulu (uxinzelelo lwegazi oluphezulu) . Ngokunciphisa uxinzelelo ngale ndlela, sikwanethuba lokuzikhusela kwizifo ezininzi eziyingozi ezifana ne-stroke kunye nesifo sentliziyo.
Ukuncedakala kwiingxaki zengqondo
Kukho ezinye izifo ezibangelwa ngumzimba nengqondo. Ezi zifo sizibiza ngokuba ziingxaki zengqondo . Imizekelo ibandakanya intloko ebuhlungu ye-migraine, ezinye izilonda zesisu, kunye neemeko zesikhumba ezifana ne-psoriasis. I-Pranayama inokunceda ukulawula ezi zifo ngokudibanisa ingqondo nomzimba ngokuphefumla.
Ungaziqhelisa njani iPranayama?
Njengakweminye imisebenzi emitsha yokuzilolonga, kungcono ukuthetha nogqirha wakho ngaphambi kokuba uqale i-pranayama.Kubaluleke kakhulu ukufuna ingcebiso kagqirha, ingakumbi ukuba unesifo sempilo esifana ne-asthma, uxinzelelo lwegazi oluphezulu, okanye isifo sentliziyo.
Xa uqala, qala kancinci kakhulu . Qala ngemizuzu embalwa ngosuku kwaye kancinci kancinci wongeze ixesha njengoko uziva ukhululekile. Kungcono ukufunda kutitshala onamava kuqala, kuba ukwenza ngendlela engafanelekanga kunokukhokelela kwiingxaki ezingeyomfuneko. Ukuba ukwenza ngokubukela iividiyo kwizinto ezifana neYouTube, qala ngevidiyo elula kakhulu, ngakumbi kwabaqalayo.
Umyalezo Wokuya Ekhaya
- IPranayama yindlela yesayensi yokulawula ukuphefumla. Yinxalenye ebalulekileyo yeyoga.
- Oku kunokunciphisa uxinzelelo, ixhala, nomsindo kwaye kuzolise ingqondo.
- Oku kunceda ukuphucula ukusebenza kwemiphunga, ukulawula uxinzelelo lwegazi oluphezulu, kunye nokuphucula ukusebenza kwengqondo.
- Njengakweminye imithambo emitsha, qhagamshelana nogqirha wakho ngaphambi kokuba uqale i-pranayama, ingakumbi ukuba unezinye iingxaki zempilo.
- Qala kancinci kancinci uze uphucule uqeqesho lwakho kancinci kancinci. Ukuba kunokwenzeka, funda kumqeqeshi onamava.
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